Ask the Trainer: Switch up cardio routine for results

Q: I gave birth to my first child a little over five months ago. I now find myself stuck at 153 pounds and not nearly as toned as I once was before giving birth. I have been doing 30 minutes of cardio at least four times a week and have cut sugars out of my diet and replaced them with high protein and high fiber foods. What else do I need to do to break 153 pounds?

A: I would definitely stick with the cardio as often as possible. Remember, your body will adapt to any continuous form of activity and in turn you will be exerting less energy and burning fewer calories. So, to ensure that you are burning calories as efficiently as possible, I would make sure you are either switching up the types of cardio you are doing every so often, also known as cross training, or make sure you are increasing the intensity appropriately.

I would recommend adding some resistance training to your routine as well. The benefit of resistance training is twofold. First, it will facilitate muscular development and allow you to achieve a more “toned” look. Also, as your muscles develop your metabolism will increase, allowing you to burn more calories throughout the day. Since your goal is to tone, make sure you are performing 10-12 or more repetitions of each exercise. Continue to stick with the high protein, higher fiber foods.

Also, make sure you are also getting your healthy fats in your diet as well. Hope this helps.

Anne Adams is a self-employed personal trainer and certified group instructor. Before engaging in any exercise program, consult with your doctor. The materials and comments discussed in this article are to be considered general information only and may not apply to your particular health situation. Send questions to: erickandanne@gmail.com.